How to stay physically active at your desk job

One major problem many people have with their desk jobs is, well, the fact that they sit at a desk all day; and they struggle to get in daily physical activity.

Fortunately, if you decide you want to be more active at your desk job, you can be! It’ll just take a little creativity and determination.

A couple tips include making the most of your breaks, as well as your commute, and taking the stairs; get your feet and legs moving when you can!

Additionally, investing in a stand-up desk, implementing walking meetings, and dressing comfortably can help you work more physical activity into your day.

It all comes down to getting up out of your seat every hour or so, working around your work scheduling, and taking advantage of opportunities that present themselves throughout the day to be more active.

When I graduated college, I grew increasingly concerned about one aspect of my career path… an aspect I hadn’t really considered before: the sitting. That’s right, I was worried about the constant sitting. This may sound like a dream to some, but I’ve never been one to spend an entire day on the couch or in a chair. Even at work, I was constantly moving around because I was a server. But now that I’d graduated and accepted a job as a full-time writer, a new reality was fast approaching.

I quickly learned that I’d overreacted. While it’s good to be worried about your health and wellbeing (of which is greatly impacted by your level of activity), I was being unreasonable. It is not impossible to get your daily exercise in when you have a desk job, I realized. Sure, it might take a little more creativity, but that’s just another plus! If you’re like me and want to make sure you get a day’s worth of activity in, here’s some inspiration for you:

1) 3, 2, 1 run!
Okay, you don’t have to run. But you should set a timer and then when the clock runs out, stand up and move around—at least a little. Stretch your arms and your legs. Walk down to the other end of the street. Do a quick lap around the office. This doesn’t have to take a substantial amount of time away from your work. It’s just a few minutes to get some activity in.

2) Make use of walking meetings.
Have you ever considered having your meetings on the go? That’s right, meetings don’t have to equal sitting and talking around a conference table. Instead, you can use this opportunity to get some steps in and cover your business on a nice walk. This’ll actually provide for a more relaxed setting and get you outdoors. (Health benefits on health benefits).

3) Volunteer your services.
When someone at work needs a little assistance, volunteer your services! Whether it’s helping them to brew a pot of coffee, break down some boxes, or go get lunch for the rest of the office. You might not realize it, but you’re getting activity in and expending some energy. AND you’re doing good for others. Win-win, right?

4) Utilize your lunch break.
Also, capitalize on your lunch break. Use this time to get a good, solid workout in. Do yoga at the local park; walk around downtown for 30 minutes; get in the gym, if desired (and if possible). The opportunities are endless. Remember: exercise isn’t defined by dumbbells and treadmills. It’s defined by movement and activity.

5) Invest in a stand-up desk.
….or see if your boss will! Stand-up desks are growing in popularity, as they give you the option to sit at your desk or (yep, you guessed it) stand at your desk. This might not sound like a whole lot of activity, but standing actually uses a lot more muscles than sitting does. It can also work wonders for your back.

6) Opt for the stairs.
Anytime you can take the stairs instead of the elevator, don’t even second guess it… start climbing. There’s a reason the stair-climber at the gym is so popular—this consistent movement of your legs as well as your hips equals harder (deeper) breathing and an increased heartrate, which leads to greater blood flow. This is a simple way to get some of your day’s activity in and capitalize on the benefits of doing so.

7) Dress comfortably.
This one might seem a little random, but it has a rightful place on this list. If you wear comfortable clothes, you’re much more likely to engage in different activities throughout the day. Think about it: are you going to feel like walking around downtown on your lunch break or taking the stairs if you’re wearing heels? Doubtful. When you dress comfortably, you’re more willing to move around, which means you’re more likely to be active.

8) Take the long way home.
Also, consider changing around your commute a little. Is there a way you could incorporate more exercise into your commute? If you aren’t close enough to walk to or from work, you could still park a little farther away and then make the rest of the trip by foot. Or, maybe you could trike biking to work. What about taking the metro? Consider all of the possibilities and then make it your goal to be a little more active on your commute, even if just a couple days a week.